Directions:
- Place a medium skillet over medium-high heat. Combine the panko with 2 teaspoons of the olive oil and mix with a fork to blend. Add the mixture to the skillet and toast the panko, stirring frequently, until light golden brown. Remove from the heat and let cool to room temperature.
- Place 21/2 cups of the beans in a large bowl and mash with a potato masher or a fork until mostly smooth. In a separate bowl, combine the eggs, 1 tablespoon of the oil, cumin, salt and cayenne. Whisk to blend. Add the egg mixture, toasted panko, the remaining 1/2 cup beans, bell pepper, cilantro and shallot to the bowl with the mashed beans. Stir together until evenly combined.
- Divide the mixture into 6 equal portions, about 1/2 cup each. Lightly pack into 1-inch thick patties. (At this point the patties can be covered tightly with plastic wrap and refrigerated for up to 24 hours before cooking.) Heat 1 tablespoon of the oil in a large skillet over medium heat until shimmering. Carefully lay half of the patties in the skillet and cook until well browned on both sides, about 8-10 minutes total. Transfer the cooked burgers to a plate, tent with foil, and repeat with the remaining oil and bean patties. Serve warm.
- Source: slightly adapted from The America’s Test Kitchen Healthy Family Cookbook.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 89.74 Kcal (376 kJ) | ||
| Calories from fat | 50.6 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.62g | 9% | |
|---|---|---|---|
| Cholesterol | 31mg | 10% | |
| Sodium | 156.73mg | 7% | |
| Potassium | 128.68mg | 3% | |
| Total Carbs | 7.39g | 2% | |
| Sugars | 1.21g | 5% | |
| Dietary Fiber | 1.34g | 5% | |
| Protein | 2.88g | 6% | |
| Vitamin C | 10.7mg | 18% | |
| Vitamin A | 0.2mg | 8% | |
| Iron | 5mg | 28% | |
| Calcium | 16.3mg | 2% | |
| Amount Per 100 g | |||
| Calories | 164.99 Kcal (691 kJ) | ||
| Calories from fat | 93.03 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.34g | 9% | |
|---|---|---|---|
| Cholesterol | 56.99mg | 10% | |
| Sodium | 288.16mg | 7% | |
| Potassium | 236.59mg | 3% | |
| Total Carbs | 13.59g | 2% | |
| Sugars | 2.22g | 5% | |
| Dietary Fiber | 2.47g | 5% | |
| Protein | 5.3g | 6% | |
| Vitamin C | 19.7mg | 18% | |
| Vitamin A | 0.5mg | 8% | |
| Iron | 9.1mg | 28% | |
| Calcium | 30mg | 2% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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